Anaerobic

HIT 3x 10x 40/20 Workout

  • Cycling
  • 1h 6mTime
  • 105Stress
  • 0.97Intensity
  • 15Popularity

About this workout

This gnarly HIT workout features 3 sets of 10 intervals at 130% FTP, pushing your limits with 40 seconds of all-out effort followed by 20 seconds of active recovery. Perfect for building the kick to close gaps and boosting your raw sprinting power, it's an essential session for any serious cyclist looking to elevate their anaerobic capacity.

Pauldubienski

Workout structure

  • 10 min @ 55-95% (55-95w)
  • 1 min @ 95% (95w)
  • 2X
    • 15 sec @ 130% (130w)
    • 1:30 min @ 69% (69w)
  • 10X
    • 40 sec @ 130% (130w)
    • 20 sec @ 65% (65w)
  • 4 min @ 65% (65w)
  • 10X
    • 40 sec @ 130% (130w)
    • 20 sec @ 63% (63w)
  • 4 min @ 65% (65w)
  • 10X
    • 40 sec @ 130% (130w)
    • 20 sec @ 63% (63w)
  • 4 min @ 65% (65w)
  • 10 min @ 69% (69w)